Mindful Breathing and Meditation

Mindfullness and Meditation

This is a how to post.  The brief why to is that these simple mindful breathing techniques can reduce pain, anxiety and depression, improve posture, improve cognitive function, increase gray matter in your brain.  This stuff sounds pretty good to me. 

Diaphragmatic Breathing

Practice laying on back or seated with one hand on your belly and one hand on your chest.  Inhale deeply through your nose*.  As you inhale the belly expands and chest does not move.  Exhale through pursed lips, squeezing you core, bringing your belly button towards your spine.

Tactical Breathing

This is a great way to stay cool in a stressful situation.  Using diaphragmatic breathing inhale for 4 count; Exhale for 6 count; as soon as exhale is complete begin inhale.

Box Breathing

This is a great way to learn to control your breath.  This is best practiced in a calm environment and allows you to more easily drop into tactical breathing in stressful situations.  Using diaphragmatic breathing inhale for 4 count; hold breath for 4 count; exhale for 6 count; hold breath for 4 count; and repeat.

Vipassana Meditation

Mindful breathing is focusing on your breathing in order to be present and interrupt the flow of random thoughts in the brain. Observe the breath. Notice if the breath is long or short.  When your mind wanders, gently return it to the sensation of breathing.  As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc.  Simply notice this, and then return to the sensation of breathing.  The point is not to be good at it.  The point is to do it.  Through observing the breath, mind, and body, you can gain insight into the true nature of the reality and impermanence.  Like box breathing, this sets us up to be able to interrupt negative thought patterns throughout our day.  Start with 5 minutes in the morning upon waking or in the evening before bed.

Mindfulness

Single task, focus on what you are doing presently.  When you eat, just eat.  Don’t read or watch TV.  Pay attention and take your time.  When you exercise focus on your breathing and your body.  Daily routines like washing the dishes, taking a shower, and mowing the lawn can become calming.

*Breathing in through your nose calms your brain and activates your parasympathetic nervous system aka "rest-and-digest" pathway.

 

Pokemon Go - Is Augmented reality a good way to encourage movement?

What is Pokemon Go?(click here for a longer explanation from vox.com)

I find this concept of mixing smart phone capabilities with the real world real fascinating.  For those of you who don't know what Pokemon Go is - here are the Coles notes.  

It's a game played on a smart phone that is similar to a popular show/game from the 1990s - Pokemon.  Where the main character travelled around capturing strange creatures and having battles with said creatures.  In the AR version, people go around with their phones capturing creatures and having battles with other people's creatures.

Technically speaking I think it's great that a video game can be played physically, and I image this will increase the physical activity of some people who used to spend hours on the couch playing video games.  But I do have concern about an increase in smart phone injury - not just things like texters neck and players thumb, but more serious things like scrapes or bumps from tripping or falling or even more serious conditions like fractures or concussions as people are focusing on their phones and not on the world around them.  Unfortunately, I think it's just a matter of time before somebody who is really into the game gets a serious injury or possibly suffer an even worse fate. 

Why not ditch the phone all together and try interacting with real humans, possibly exploring the great outdoors as it was meant to be?

What do you think?

 

 

 

Lobster Coconut Noodle Soup

Lobster Coconut Noodle Soup

With Lobster season in full swing, here's a good way to use up your leftover lobsters (if there are any!).  It's a nice, quick and healthy option for those who always feel a little guilty with the full cream in traditional lobster chowder. Give this recipe a try, it might just become your new go to for lobster the next day!

Cooking time - about 20 minutes if you lobsters are cooked and shelled in advance.

  • 3 cups vegetable stock

  • lobster Shells

  • 2 cloves garlic

  • 400ml full fat coconut milk (1 can)

  • 2 tablespoons Thai red curry paste

  • 1+1/2 tablespoon fish sauce

  • 1/2 lime

  • 2 stalks lemon grass chopped (use the lower 1/3)

  • 2 chopped carrots

  • 5 quarterted mushrooms

  • 1 small handful of rice noodles - I used thick ones, but vermicelli type noodles would probably work well too

  • cooked lobster meat - I used 4 tails and 8 claws, in bite sized pieces

  • cilantro

  1. Bring the stock, garlic and shells to a boil. Reduce heat to min. Remove the shells and garlic

  2. Add 1 can of coconut milk, fish sauce and thai red curry paste, whisk for 1 minute.

  3. Add carrots and lemongrass.

  4. While that is cooking, in a shallow pan, boil water for noodles. Once water is boiling, add noodles and let them boil only for a very short time (like less than a minute). Dump hot water and let noodles sit in cold water.

  5. Add lime and mushrooms. Increase heat to medium (not quite boiling)

  6. Add lobster and noodles.

  7. Serve with cilantro garnish.

With no Thai restaurants in Sydney, I modified a Tom Kai Gai recipe just a little, the results were fantastic!  You can opt for no noodles in this dish. When I make this the next time, I think I will add some celery and maybe some bamboo shoots.

There is quite a bit of salt in the stock, so you probably won't need to add any into the soup.  We were serving this to our little office manager, so it was less spicy than we would normally serve. You can add a small dash of scriacha if you want to liven things up - but give this a go first, it is a very flavourful soup as is.

You can opt to go with "lite" coconut milk, but I find "lite" to be very watered down and less flavourful. Live a little, go with the full fat coconut milk....

It's kinda sad that we needed a nice hot soup on such a cold day in July.  Oh summer, I feel like you are just playing games with us.... will you ever really show your face?

Love Soup? Check out this recipe for “Roasted Butternut Squash and Tomato Soup” recipe by clicking HERE.

JMM

Speaker Series

Did you know that we have an entire speaker series available for your office/group function?

We are happy to come out and speak on various health related topics at office meetings, AGMs, health fairs, career fairs and conferences!  

Topics include:

  • Seniors fall prevention strategies
  • Shovelling tips (saving your back when the snow starts to fall)
  • Sleep Hygiene (what is it and how do I get better sleep?) 
  • Inflammation (the cause of aging) 
  • Prevention and treatment of low back pain
  • Pregnancy and exercise
  • The running remedy (common injuries and preventative measures)
  • Kids and backpacks (wear it right pack it light)
  • Workplace ergonomics (making your day comfortable) 
  • Sports nutrition
  • Stress and the body’s response to chronic life stress 
  • The osteoarthritis diet

Don't see the topic you are looking for?  Let us know, we have access to a vast amount of research and would love to organize a presentation specifically for you!  

Contact us at 902-270-7022 or info@islandchiro.com

What will "back in my day" look like in 30 years?

Smartphone changing our genetics?

“Back in my day” seems to be a common phrase among baby boomers, in general it seems like everything was more simple back then.  Healthy eating and exercise were not fad diets or special gym training programs, they meant eating fresh foods that were cooked at home and getting outside to do yard work, chores, or play. 

Millennials and Generation Y groups are known as the “digitally savvy, easily influenced and media exposed” generations.  Typically they are a well-connected bunch and the use of smart phones and tablets is part of their daily, if not hourly lives.  The average adult glances at their smartphones 5 times a day compared to 109 times a day by Millennials.

With all the technology, there must be an impact on health?  It is only just recently are we starting to comprehend the influences such devices have on health.  While the true impacts will likely not bee seen for decades from now, there are some emerging trends that cannot be ignored.

  • Eyesight is changing. A study published in 2015 found 90% of children in China had myopia (near-sightedness) as opposed to a mere 10-20% only 60 years ago.

  • Couch potatoes are growing larger. In 2009 the average American sat in front of a screen for up to 8.5 hours a day, and children were sitting in front of a screen up to 7 hours a day. The decrease in physical activity and increase in screen time can be directly tied to the obesity and diabetes epidemic.

  • “Texter’s“ neck is a real thing. The average human head weighs between 10-12 lbs and angling the head forward by 15 degrees while using a smartphone or tablet raises the weight on the neck to 27 pounds and angling forward by 60 degrees increases the weight on the neck to 60 lbs. This increase in weight can cause pain in the neck, headaches, arm pain, and numbness.

  • Repetitive strain injuries, once common in factory workers, grocery clerks, baggage handlers, and frequent exercisers are now being seen in smartphone and tablet users. Pain and inflammation are usually the two most common signs of a repetitive strain injury, which is usually caused by inadequate rest after a particular activity. With the repetitive swiping action of the wrist, thumb and fingers, many people are now complaining of an ache of some type in their hands.

  • The use of smart phones is reducing the face-to-face communications skills. One only needs to observe friends or family out at dinner to notice that the art of conversation is being replaced by the head down, face down position of smart phone usage. Important communication skills will inevitably be lost with this decrease of human interaction.

If each generation remembers the past as the good old days, what will the Millenials and Generation Y think of the way things are in 30 years?  With the use of technology changing our physical and social capabilities we are probably facing a society that has poorer life expectancy and quality of life than generations before it.  This is a scary thought, is it enough to make you put down that smart phone before it is all too late?

Chemical Stress and Your Health

Chemical Stress and Health

Stress can be good or bad.  Stressors can have positive or negative impact on cell function.  They may be physical, chemical, and psychological.  Good stress like exercise, or setting challenges builds stress resistance that is beneficial.  Bad stress such as poor nutrition, anxiety and worry can become overwhelming and is considered chronic stress.  Our focus today is on chemical stressors.

Chemical stressors on our body include alcohol, tobacco, drugs, environmental toxins, and food additives and preservatives.  Food can either enhance or suppress the immune system.  Most foods today contain additives and preservatives that tax the immune system.  Excess grains, sugars, trans and hydrogenated fats, alcohol, caffeine, and salt weaken the stress response.  Grains, sugar, and hydrogenated oils cause inflammation.  Caffeine triggers the sympathetic nervous system.  Salt increases blood pressure.  Stress depletes the body’s essential nutrients.

Psychological stress only compounds the problem.  Emotional stress can create poor eating habits like over/under eating, excessive dieting, and over consuming alcohol, caffeine, sugar, salt, and bad fat.   

To combat chemical stress develop good habits around food:

·      Eat real food, mostly plants.

·      Avoid processed food.

·      Avoid food with additives and preservatives.

·      Don’t binge or eat late at night.

·      Enjoy meals with friends and family.

We also have to consider other toxins in our environment.  Air and water quality are compromised in many environments.  We spend a lot of time indoors breathing recycled air and in traffic breathing exhaust.  We drink and bath in polluted water, and wash our skin and home with harsh cleaning products.  For green cleaning recipes check out http://www.davidsuzuki.org/what-you-can-do/queen-of-green/recipes/.

 

 

 

 

Healthy Soup for Dinner!

Roasted Butternut Squash and Tomato Soup

Here's an easy and healthy option for dinner tonight!

  • 2 medium sized butternut squash

  • 1 large can diced tomatoes (fresh if you have them)

  • 1 small onion

  • 6-10 roasted garlic cloves

  • Bone broth (homemade if you can...) - amount depends on how thick you like your soup

  • Coconut oil or olive oil

  • Salt & Pepper to taste

  • Dried basil

  1. Slice the squash and remove the seeds and place onto a baking pan

  2. Dice the onion and place into the hollowed squash, leave the garlic wrapped and place onto the baking pan with the squash and onions

  3. Using olive oil or coconut oil - coat the squash with oil and mix a touch of oil in with the onion

  4. Bake the squash, onion and garlic at 350-400 for around an hour (squash will be soft to pierce with fork)

  5. Remove the skins of the squash

  6. In a pan warm the coconut oil and sauté the tomato for 20 minutes then let cool

  7. Let the vegetables cool so that you can work with them without burning yourself. Mix all the vegetables in a blender and blend until smooth. You may have to add 1/4-1/2 cup of bone broth into the blender to help liquify the vegetables.

  8. In a large pot add the vegetable mixture and bone broth. We added about 2.5 cups of broth, which gave us a soup with a consistency thicker than broth but thinner than baby food.

  9. Bring pot to a gentle bubble, adding salt, pepper and basil to taste

  10. Enjoy!

This soup had a nice blend of sweet and savoury!

** A pinch of dried chillies might compliment this soup nicely.  We did not add any chillies as our little office manager will be eating this soup for the rest of the week!

The soup is pictured with a small glass of fresh-squeezed non-pasturized  orange/pineapple/raspberry juice and two small pieces of fresh baked olive loaf (both from Superstore... I wish I was that kind of supermom!!)

Love soup? Check out this amazing recipe for “Slow Cooker Sausage and Kale Soup” by clicking HERE.

Do not use another lemon scented candle or cleaning product until you read this!

 

 

Chemical Pollution inside the home

A recent study looked at the air quality of houses using products such as cleaning agents and candles with the lemon scent, limonene.  The levels of VOCs (volatile organic chemicals) found within 6 houses in the U.K were examined.  As expected, in houses where lemon scented products and candles were found, the limonene chemical levels were exponentially higher than other chemicals. 

The problem occurs when limonene hits the air and mixes with other VOCs.  For every two molecules of limonene released into the air, one molecule of formaldehyde is formed.  Gaseous Formaldehyde levels as low as 0.1 ppm (parts per million) can cause some individuals to experience burning eyes, nose or throat, coughing, wheezing, nausea and skin irritation.  The international agency for research on cancer has classified formaldehyde as a human carcinogen.

Besides avoiding lemon scented candles and cleaning products in the home, you can get some plants that help clean the air of all VOCS.  

Some of the best plants to use in the home to clean the air include: spider ferns, lavender, guava, grub ferns, squirrel's foot ferns, Japenese royal ferns, snake plant, spider plant,  money plant/devil's ivy, big leaf hydrangea and sword fern. 

Read more about hormone alternating chemicals HERE!

 

References:

Liu Y, My Y, Zhu Y, Ding H, Arens N. Which ornamental plant species effectively removes benzene from indoor air? Atmosphere Environment, Vol 41, Issue 3 2007.

Papinchak H, Holcomb E, Best T, Decoteau D, Effectiveness of houseplants in reducing the indoor air pollutant ozone. HortTechnology 2009.

Kruza M, Carslaw N, Lewis A. Investigating surface production reaction indoors using a detailed chemical model. Air pollution XXIII, 2015. WIT Press.

http://www.cancer.gov

http://www.medicaldaily.com/chemicals-citrus-scented-candles-cleaning-products-cancer-risk-370736?rel=most_shared5

 

Should you supplement with fish oil?

Benefits of Omega 3 fatty acid

Do you have enough omega 3 fatty acids in your diet?

The evolutionary human diet had 1:1 omega 6 fatty acids to omega 3 fatty acids ratio.  Today most modern diets have a 10:1 to 30:1 omega 6 fatty acids to omega 3 fatty acids ratio.  So what?  Both fatty acids are essential to our diet and help regulate your body’s metabolic and inflammatory state.  Omega 6 fatty acids are much more inflammatory than omega 3 fatty acids and if the ratio is altered, the body’s homeostatic state is altered. 

Our ancestors ate real food like game meat, seafood, fruits, vegetables, nuts, and seeds.  They ate a variety of seasonal foods and had healthy habits around food.   Today we eat more processed foods, such as, grains, sugars, and unhealthy fats/oils.  Even the animals we raise are no longer fed their evolutionary diet.  Cows are meant to graze on grass but are fed grains, which increase their omega 6 fatty acids.  We also eat too much.  We snack all day and use food as a coping mechanism for psychological stress.

How you can get enough omega 3 fatty acids in your diet?

There are marine sources of omega 3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  α-linolenic acid (ALA) is found in plant oils, most commonly flax oil.  While ALA is great the more benefical source is EPA/DHA.

The best source of omega 3 fatty acids (EPA/DHA) is oily fish like anchovies, sardines, herring mackerel, and wild caught salmon.  We need about 2-3 servings a week.  Avoiding processed foods in our diet will decrease our omega 6 fatty acids.  If you do not eat this much fish you should consider a quality fish oil supplement. 

Effects of fish oil on your health and longevity

Acute stress and inflammation is an important function of the immune system and the healing process.  However, chronic inflammation caused by poor diet, physical inactivity, psychological stress, and genetic function contributes to heart disease, diabetes, stroke, Rheumatoid Arthritis, Alzheimer’s disease and more.  Omega 3 fatty acids have a role in combating these chronic diseases.

Omega 3 fatty acids are responsible for proper functioning of the cell membranes of all the cells in your body.  The health of your cells determines the health of your brain and body.  Thus, omega 3 fatty acids play a role in all functions of your body including growth and development, brain and nerve function, digestion, immune function, hormone regulation, skin and bone health, regulation of inflammation and healing, blood triglyceride levels, cardiovascular function, vision, and emotions and behavior.

Canadians do not consume enough omega 3 fatty acids in their diet and supplementing may help prevent and treat disease.  It can be a simple step toward living your life!   

 

 

 

Don't let winter Win!

The first major snowfall of 2016 struck on Wednesday morning, forcing the shovellers out in droves.  If this winter is anything like last, there is much more snow on the way.  Snow shoveling is one of the more common back injuries during the winter months.  While it is a common injury, it is a preventable injury, if you know the best ways to remove snow without straining the back.

“Shoveling snow can actually be a great form of exercise, if you know what you are doing” explains Dr. Jen Maher.  This month, Dr. Jen Maher will present two informative sessions on snow shoveling and injury prevention.  These informative sessions are aimed at helping cape bretoners concur winter shovelling. 

Everyone is invited to attend.

January 27th – 11:45am - Frank Rudderham YMCA, 399 Charlotte St.

January 28th - 7:00pm - Island Chiropractic & Family Wellness, 850 Grand Lake Rd. Suite 3. **Free "CryoBlaze" ice packs to everyone who attends the session on the 28th. 

Does this look familiar?

Poor Posture

Look at what the effects of poor posture are on your body!

We see a lot of office workers complaining about their back discomfort, but look what what else happens when you sit (with poor posture) for long periods of time!

Make sure you are getting out of your chair at least every 50 minutes! 

sitting.jpg

photo credit: Washington post

Dealing with poor posture because of too much smartphone usage? Read more about “text neck” HERE

A little antioxidant relief for your holiday indulgence

While we are strong advocates of living a life of moderation, we understand how hard it is to avoid overindulging during the holidays.  Here's a great little recipe to help you recover from the holiday "cheer"!

Antioxidant Smoothie

  • 1 cup almond or coconut milk

  • 1/2 cup frozen pineapple or mango chunks

  • 1 fresh banana

  • 1 tablespoon coconut oil

  • 1/2 - 1 teaspoon turmeric

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon ginger

  • 1 teaspoon chia seeds

Blend ingredients.  Pour in glass. Enjoy.

Turmeric is mostly known as a spice used in curries.  But did you know that it is believed that turmeric (and curcumin that is a component of turmeric) are well known for their antioxidant and anti-inflammatory properties. 

Curcumen works to neutralize the free-radicals that float through our bodies.  Free-radicals are unstable molecules (missing an electron) that wreck havoc on the body.  Also, curcumin behaves like an NSAIDs (such as ibuprofen/Advil  or naproxen/Aleve ) by blocking the COX-1 & COX-2 enzymes in the body - thus stopping the transmission of a pain signal. 

While it is unknown how much turmeric must actually be consumed on a daily basis, adding a little to your shake on a regular basis can help with keeping you healthy this holiday season!

 

Don't let DOMS stop you from your goals!

Muscle soreness is a funny thing....

As part of every treatment plan we prescribe a set of exercises that are designed to address each patient's individual needs.  Sometimes a patient will return to our clinic, complaining of a dull aching pain/soreness deep within their muscles, typically made worse when starting to move or while in motion.  Usually if they are new to exercise, they are quite concerned because they think their pain is getting worse and not better. 

This soreness after exercise is called "delayed onset muscle soreness" or DOMS for short and is completely normal when asking the body to perform new or increased work.  Usually the discomfort sets in around 24-48 hours post exercise and can last a couple days.  This soreness is the body's way of telling you that you strained/worked the muscles. 

While the mechanism of DOMS is not fully understood, it is widely believed that the exercise causes tiny micro trauma to fibres of the muscle.  This tiny trauma is then repaired by the body and that is what leads to the muscle fibres increasing their strength.  Another popular belief includes a build up of calcium ions that leads to a cascade of enzyme build up.  The extra calcium and enzymes cause histamines and prostaglandins to gather, causing inflammation and pain. 

Regardless of the mechanism, finding a nice balance between light post exercise DOMS and unbearable muscle pain is recommended.  While it is normal to have some muscle soreness a couple days after an exercise, excruciating pain that lasts for a week is not.  Listen to your body and walk the fine line between challenge and over doing it. 

 

 

Disclaimer

The information provided on this website should not be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This blog is simply an extension of ourselves, where we may express educated thoughts, suggestions, concerns, opinions, values, etc.  Individualized/personalized recommendations are made on a one-on-one basis, come in and see us today!

Eggnog alternative for the holidays

Eggnog is a holiday tradition that is often laced with hidden sugars and empty carbs/calories. 

Here's a tasty option that will help hit the craving, but save you on the guilt! (alcohol free)

Prep time: 5 minutes Cooking time: 10 minutes

INGREDIENTS

  • 1 cup coconut milk (full fat coconut milk will make it creamier and more satiating, but you can use low fat if it will make you feel less guilty)

  • 1 cup dairy-free milk (such as unsweetened almond or coconut - watch out for the hidden soy in dairy-free milk)

  • 1-2 tablespoon maple syrup (to taste preference)

  • 1/2 teaspoon powdered stevia extract (if needed to taste preference)

  • 3 egg yolks

  • 1 teaspoon vanilla

  • pinch sea salt

  • pinch freshly grated nutmeg (to taste preference)

INSTRUCTIONS

  1. In a bowl beat egg yolks until lighter in colour.

  2. Add in syrup and stevia and whisk well - set aside.

  3. In a separate saucepan combine the milks, salt, and nutmeg and bring the mix to a boil, stirring occasionally.

  4. Remove the pan from the heat, and slowly add it into the egg/sugar mix, stirring continuously.

  5. Return everything to the pot, stirring continuously, and heat to a medium setting or about 1-2 minutes - going to high or long with the heat will potentially make the mixture curdle. Keep stirring the pot at this point! Remove from the heat after a minute or so.

  6. Add in the vanilla.

  7. Chill and serve!

Once you start, you can't stop......

Can you imagine what your teeth would look like if you only went to the dentist when you were experiencing pain?  To that regards, your spine and nervous system are similar to your mouth.  Taking the time to have your spine checked will keep you moving for years to come.

Often people will first visit a chiropractor after experiencing some sort of injury.  More often than not, this injury is a result of unaddressed movement/joint dysfunction.  After addressing the main complaint, we will assign a personalized set of exercises that are designed to help prevent the injury from happening again.  After that, many people choose to visit us on a maintenance basis to ensure that the pain does not return. 

 

Don't be a victim of poor posture!

Poor posture can lead to the discomfort often felt in our neck/back and shoulders.  Mistakenly, we have accepted these aches and pains as normal, but this is NOT normal.  Practicing good posture, correcting imbalances and getting checked by a chiropractor can help with postural dysfunction, improving your quality of life! 

The time we spend on computers, smartphones and tables is increasing, taking the time now to fix your posture will help how you feel later.  Even in the absence of pain, usually there are some fixes to be had.  Pain is a poor indicator of posture, come see us and have your posture checked today, you will thank yourself tomorrow!